Condo gym workout

Today's workout was in the condo gym at Joel Marion's. Pulldowns, rows, high rep pushups and dumbbell chest presses, incline db triceps extensions and db curls.

Been finishing up a bunch of great workouts today as well. It's amazing how much work you can get done between 6am and 11am without interruption. The new
TT Bodyweight Cardio 4-Hundred (Workout of the Month for November) is now available at www.TTmembers.com.

Also created a quick-start 4-day program for next week's 24-7 program - get alerted here - www.247fatloss.com <= Get this FREE report today

Today's Kickbutt Mindset Tip:
Never, ever, ever give up.

Learn from, and then forget about what went wrong yesterday and focus on what you can do right today.

Craig Ballantyne, CSCS, MS
www.turbulencetrainingcertification.com

Sunday drive through Alligator Alley

Today I drove Alligator Alley from Ft. Lauderdale to Tampa at 5:45am. It was pretty creepy in the dark
with hardly any other cars out there.

Now I'm at Joel Marion'z and we are writing up a new article and workout for www.247FatLoss.com.

Half-funny, half-awesome, it's awesunny. You will like it.

Today's training resource:
A most classic TT workout to gain muscle and lose fat at the same time

- http://workoutmanuals.com/how-to-gain-muscle-and-lose-fat/

Today's kickbutt mindset tip:
"Whatever course you decide upon, there is always someone to tell you that you are wrong. There are
always difficulties arising which tempt you to believe that your critics are right. To map out a course of
action and follow it to an end requires courage." - Ralph Waldo Emerson

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Squat Workout at Gym 111 in Delray Beach

Today's workout at Gym 111 in Delray Beach was squat, jumps, front squats, and leg curls. Plus extra warmup while waiting for the squat rack. Always good times training at that gym. If you're ever in Delray, stop by for a good workout.

Today's Training Resource:

How to choose workout finishers
- http://workoutmanuals.com/how-to-choose-the-right-workout-finisher/

Today's Kickbutt Mindset Tips:
You can make progress, or you can make excuses - but you can't do both!" - Alwyn Cosgrove……..You control everything. Your success is your responsibility.

No matter what anyone says or does today, YOU control how you react. You can get angry or you can choose to learn from the situation and react in a more productive manner. You are under your control.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - How you actually workout with pumpkins - viewer discretion is advised

- http://www.youtube.com/watch?v=_usWl4HGwck

Everyone at the gym did the same workout

It was like the Twilight Zone in the gym today. Everyone there seemed to be doing the same workout as me. And there were only 5 other guys in the gym. But we all had the same idea - overhead press and pullups. Really strange.

Today's workout: Overhead Press, Pullups, Dips, Rows, TRX triceps. Then got soaked in the rain on walk back to hotel.

Started a 2-week road trip yesterday. First stop, grocery store. Picked up Vitamin C, fish oil, water, apples, broccoli, peanut butter, almonds.

Today's Training Resource:

Hill Sprint Interval Training
- http://www.fuelingyourfitness.com/hill-sprint-interval-training/

Today's Kickbutt Mindset Tips
Tough question for you and you don't have to answer here, but think about this: "Is the life you're living worth what you're giving up to have it?". Ask yourself this often. Make sure you are doing what you do for the right reasons.

Find an excuse to laugh every chance you get, especially when you least feel like it. – Kekich Credo #90

And remember: Whatever is in your way, you're stronger than it, you're tougher than it, and you're better than it. You're going to beat it....So you may as
well have a little fun along the way.

Craig Ballantyne, CSCS, MS, CTT
www.247FatLoss.com

New TT Trainer

Congratulations to Brian Kalakay of Michigan, the newest Certified Turbulence Trainer.

He joins our 1 Million Mission here:

- www.Turbulencetrainingcertification.com

Workout Circuit
Good times for you...a metabolic finisher from a recent client's workout - A) Burpees – 30 seconds, B)
Total Body Extension – 30 seconds, C) Jumping Jacks – 30 seconds. Rest 30 seconds and repeat 2
more times.

Today's Training Resource
3day vs 6day per week training...an article i wrote for PT on the Net
- http://www.ptonthenet.com/articles/best-training-frequency-for-fat-loss-3557

Today's Kickbutt Mindset Tip
Share your goals with the RIGHT people - the ones who will encourage you, motivate you, and
connect you with others who will move you forward towards your goals and dreams. And constantly
take action - one step (baby or giant, doesn't matter) every day closer to your goals and dreams.

&#8206;"When you know what you want,and you want it badly enough,you'll find a way to get it." - Jim
Rohn......do you know what you want? Take time today or this weekend to truly answer that question.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

247 Fat Loss

First thing, before we get into today's workout rundown, is I want you to go and grab this free report.

It's written by Joel Marion and has some great fat loss nutrition and training info, and a goofy photo of
me on page 22.

- http://www.247FatLoss.com/

Today's awesome workout...everything just felt right...

Hang Clean, box jumps, Deadlift, Glute ham raise, hanging leg raises.

Yesterday's metabolic resistance training circuit:
Metabolic circuit for a client today: Goblet Squat, pushups, Narrow stance goblet squat. 5 rounds of 20
reps per exercise. 30 seconds rest between rounds.

Today's Kickbutt Mindset Tips:
&#8206;"I must say that this is the greates factor - the way in which every difficulty is forseen, and precautions
taken for meeting or avoiding it. Victory awaits him who has everything in order. Defeat is certain for
him who has neglected to take the necessary precautions in time." - Roald Amundsen, The South Pol

We can make all the excuses we want, but not one of them gets us any closer to our goals.

Craig Ballantyne, CSCS, MS, CTT
www.247FatLoss.com

Recovery day

No workout for me today, just an old man warmup and a trip to the chiro for active release therapy. Big deadlift workout tomorrow before a 2-week long road trip to Florida (both coasts) and Atlanta.

Today's training resource is a mindset tip:
The best fat loss program in the world is useless without implementation. Get it done. Just do 10 minutes if that's all you can. All the planning in the world is no good if you don't follow through. Be a robotic action taker.

Today's Kickbutt Mindset Tips:
"You must constantly ask yourself these questions: Who am I around? What are they doing to me? What have they got me reading? What have they got me saying? Where do they have me going? What do they have me thinking? And most important, what do they have me becoming? Then ask yourself the big question: Is that okay?" - Jim Rohn

Whatever is in your way, you're stronger than it, you're tougher than it, and you're better than it. You're going to beat it.

Craig Ballantyne
A New American Dream

Workout plus Bond

WORKOUT update. Did an amazing meathead workout today. Bench press, neutral grip pullup, db flat press, db row, face pull, db curls, db incline triceps extension.

RANDOM update: I am going to finish watching "From Russia With Love" later today. I'm watching all Bond movies in chronological order. This is 2/22. It's a classic.

Today's training resource:

Intervals and alternatives to intervals for your metabolic resistance training workouts - Interval and metabolic resistance training options

On the www.TurbulenceTrainingFanpage.com, someone asked for my #1 diet tip yesterday.

Here's the answer.

My #1 diet tip is to not have junk food in the house.

If it's not there, you won't eat it. This is more important than the kind of protein you take, what you eat after a workout, or how many superfoods you blend into a super-mega-power shake each day.

Today's Kickbutt Mindset Tip:
Never quit. If you stumble, get back up. What happened yesterday no longer matters. Today's another day, so get back on track to move closer to your dreams and goals. You can do it.

Craig Ballantyne, CSCS, MS, CTT
www.TurbulenceTraining.com

New workout started

Week 1, workout 1 of a new program. big warmup, squat, ball leg curls, front squat, regular leg curls, ball plank. That's it.

My MRT workout yesterday was taking the dog for a walk through a forest...alternated sets between pulling him back in on the leash and sprinting after him...in rubber boots. Not the best workout gear. That lil' stinker.

Speaking of MRT training...Can you do the full 20-10 bodyweight squat intervals for 8 rounds? It goes like this: 20 seconds squats, then 10 seconds static hold in the bottom position. Repeat 8 times...so you don't get a rest (the squatting becomes the rest, ironically). I did this...on film...in Workout C of the 24-7 fat loss program we have coming out in 2 weeks. It was painful. But good times.

moar workout videos from the #truth nerd (yayzzz!11!) - Fat Loss Workout

1000 friends here at The New Early to Rise...very cool. Thanks everyone. Today's kickbutt mindset tip:

"Whether you think you can, or you think you can't – you're right." - Henry Ford

"Anger is a natural human emotion, but it doesn't get us anywhere. "Real change" can only happen from within." – Tim Staermose, www.sovereignman.com

"The secret to getting anything you want in life: ready, shoot, aim. Success is attracted to action, even if it's imperfect action." – Bedros Keuilian

Get my new video (#3) and free report now available at www.ANewAmericanDream.com

It's not perfect, but very important to get it out to you.

Then again...

You only get paid for done. - Dax Moy

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Crazy Morning

First I almost choked on some almonds and then Bally the Dog almost got washed away in a raging river here. Fortunately, he was able to swim to safety. Crazy little guy tried to run through the flooding river for some reason.

Anyway, we celebrated his return with kettlebell presses, pullups, pushups, rows, TRX bodyweight triceps extensions, and TRX rear delts. And dog treats.

Today's Training Resource:
I'm working on some new interval methods to share with TT Trainers here - www.TurbulenceTrainingCertification.com

Today's Kickbutt Mindset Tips:
Just do it. It's less painful to do it than it is to sit around and think about it or feel guilty that you haven't started yet. Once you get started, things will get done.

"If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much." - Jim Rohn

Today's video shows you how to set two important goals - http://www.ANewAmericanDream.com

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

At Home Workout and the American Dream

Here's a great rainy day exercise idea for the next time you are stuck inside but want to do intervals (without going to the gym). 1) Goblet Squat - 20 reps 2) Close-Stance Goblet Squat - 20 reps 3) Ab Wheel or Power Wheel Rollout or TRX Ab exercise. The close stance goblet squat works quads more. Do 5 rounds after a big warmup.

That's what I did today after a big dog walk in the rain.

Today's Training Resource:

Another funny training article with great workout content from CTT, Mike Whitfield (2nd funniest guy in fitness behind John Romaniello):

- Vegas Metabolic Workout

Today's Kickbutt Mindset Tip:
"The life we receive is not short, but we make it so [because we] are wasteful of it." – Seneca....use your time wisely, we are not getting any younger.

And today's Independence Tip is a video I filmed for you called, "The New American Dream". I look forward to hearing from you here

- The NEW American Dream

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Meathead Tuesday Morning Session

Today's workout for me: Long warm-up, bench press, pulldown, db incline, db chest supported row, face pull, db tri extension, db curls. Off day tomorrow.

Here's a link to everything I do in my long warm-up (and more):

- Big weight training warmup

Today's Training Resource:
Metabolic drive workout from CTT, Mike Whitfield (workout + humor = good times) -
- Metabolic Bodyweight and TRX Workout Video

Today's Success Story:
Great feedback from a fit 39-year old TT user training with TT Metabolic Training workouts
- How to get lean and strong at 39

Today's Kickbutt Mindset Tips:
Avoid the negative and focus on taking action toward the positive. "The best way to get started is to get started. Life rewards action...not reaction. Wait for nothing. Attack life. Don't plan to death...but act now." - Kekich Credo #81

Pick your battles wisely. Many confrontations are not worth the effort and will be inconsequential over the course of your lifetime. And remember..."Your reputation is harmed the most by what you say to defend it." - Nassim Nicholas Taleb

Craig Ballantyne, CSCS, MS
Turbulence Training Certification

39 Year Old Success Story with Turbulence Training

Check out what Eliu Cordova, a member of the US Navy, has been able to do with TT and the new TT Metabolic Finishers program:

"My ship left on deployment in May, 2011, and that's when I started my TT workouts and I gotta say that I was impressed.

I'd been intrigued with this type of metabolic training for some time but hadn't really committed myself to it, but once I started the TT workouts, I was hooked. I like the way I feel after a TT workout. I usually feel energized, as if I could do an entire TT workout again. I don't, since I'm a bit older (39) and know my body can't recover as quickly as it used to.

I love all the TT workouts. I bought the original, but recently I also purchased TT Metabolic Finishers, and I've become obsessed with this type of training. It's taken my conditioning to a whole new level.

At 39, I'm in the best shape I've been in since I was in my twenties. I can pop out 100 pushups, 20 chinups, clean and jerk 150 lbs, front squat 185 lbs for 3 reps, and deadlift 285 lbs all while weighing a little less than 145 lbs. My resting heart rate is around 52, and my fat is less than 15%. Thanks for a great and quality product."
Eliu Cordova

That is one super-fit 39 year old. Impressive stuff.

And that is why I do this.

It's your transformations that have inspired me to dedicate almost half of my life to teaching my friends and family (and that includes you) about health, fitness, and nutrition.

But I know you haven't tried Turbulence Training yet, and so I'm making you an offer you can't refuse this week.

Just try it for the next 21 days for only $1 here:

=> http://www.turbulencetraining.com/ForOnly1Dollar.shtml

When you get started, make sure you stop by the TT Member's forum and say "Hi", introduce yourself, and ask me your #1 fat loss exercise or nutrition question.

Here to serve you,

Craig Ballantyne, CSCS, MS
Author, TT Metabolic Finishers - Now available for ALL TT Members

PS - Visit this link to get your 3-month TT membership as a bonus when you get the Turbulence Training program for just one dollar:

=> http://www.turbulencetraining.com/ForOnly1Dollar.shtml

PPS - I will soon add "TT Bodyweight Cardio 4-Hundred" to the member's site, and you'll get that program as another bonus when you take the $1 trial offer. Sweet deal. (Program will be added to the member's area on November 1st.)

Spartacus

Finished watching Spartacus: Blood and Sand on the plane home from Vegas. Thanks to Roman Fitness
Systems for the recommendation. Gratitude. Good inspiration for training.

This workout is for warriors (and elves and wizards and valkyries)
- http://www.facebook.com/TurbulenceTrainingFanpage?v=app_4949752878

My training on Monday morning:

Squat
Box Jump
Glute Ham Raise
Front Squat

Today's Kickbutt Mindset Tips:
Always be moving forward. Make it your goal to be better and better everyday, in some small way. Small
daily improvements equal huge results in the long-term.

Focus on tasks/risks that bring you the biggest reward. Don't get caught up with minor projects that
hold you back from the big goals in your life.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Hard Rock Bodyweight Workout

A little Bodyweight Circuit to start the morning in my hotel room. Did a circuit from the upcoming
Bodyweight Cardio 4-Hundred program that will be the November TT workout of the month. It was
tough, and I've added a few new exercises.

Had an easy Saturday night in Vegas...but not worries, I'll be back here again in January to enjoy
some more adventures. Thursday and Friday were pretty late nights. Time for a flight back to Toronto
and a big week with my www.EarlyToRise.com website. Plus a squat workout on Monday morning as I
hit the final week of my current program - which has been a little messed up by all my traveling.

Today's training
Truth about body transformations
- http://workoutmanuals.com/body-transformation-contest/

Today's Kickbutt Mindset Tips to start the week right:
Failure means you've stopped. So don't stop. Keep at it. Never, ever, ever give up. The more you move
in the right direction towards success, the better you'll feel. Every day work on making new positive
habits second nature – make them automatic. "If you're struggling with any issue, whether it's diet or
exercise, the trick is to switch it in your mind first so that it becomes easier to do it." - Dr. Richard
Bandler

"This time, like all times, is a very good one, if we but know what to do with it." – Ralph Waldo
Emerson. Wherever you are today, be present. Enjoy the people you are with, the food you are eating,
the work you are doing, the weather you have, and the opportunities that exist.

Take a few minutes and start this daily gratitude habit today (video explanation to be revealed this
Friday)
- http://www.earlytorise.com/2011/08/01/my-little-black-book-dont-make-this-business-
mistake/

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Hard Rock Good Times

This is my first time staying at the Hard Rock Hotel in Vegas. Not bad. There's a Mountain Dew
BMX/Skateboard thing going on, so its funny to see all these dudes in the hotel with BMX bikes.

Went downstairs to get some water (at 6am) and it's party time in the casino...and the jewelry store is
open and someone was buying a watch. Good ol' Vegas.

Today's workout at Hard Rock (decent gym, had up to 100lbs db's for rows): Military Press, Pullups,
Cable Lateral Raise, DB Row, Dips, Face Pulls.

Now lunch with Roman Fitness Systems at the Pink Taco. The restaurant.

There's a photo of Roman and I at dinner last night on my facebook page here:

- http://www.TurbulenceTrainingFanpage.com

A little disappointed with my steak at Union last night (in the Aria hotel). STK, the steakhouse at the
Cosmopolitan, was much better last night.

Today's training resources:

Hard truth on binge eating & metabolic training (QnA)
- http://www.ttfatloss.com/nutrition/truth-onbinge-eating/

Big 5 fat burning exercises for metabolic circuits
- http://www.youtube.com/watch?v=ChBkToHt-F4

Today's Kickbutt Mindset Tips:
Get outside help wherever appropriate. Delegate the small tasks and get the best counsel you can for
important matters. Surround yourself with folks smarter than you.

Focus on tasks/risks that bring you the biggest reward. Don't get caught up with minor projects that
hold you back from the big goals in your life.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

STK dinner with John Romaniello

Yesterday I trained at the Gold's Gym in Las Vegas. It was amazing and weird at the same time
because it was like stepping into a time machine. Great equipment, and lots of space, but really weird
1970's vibe.

It also answered that age old question, "How many lying leg curls does a gym need?". Answer - 5.

I deadlifted in their power training area which was really cool. Last night I had a great stk dinner with
Roman Fitness Systems at STK in the cosmo hotel. Make sure you ask John about the drink he
ordered. It was beyond fruity.

Today's Training Resources:
My new 6-pack abs FB page - http://www.facebook.com/SixPackAbsWorkouts ...

A new article...Lose the fat and tell me what works for you
- http://workoutmanuals.com/how-to-lose-belly-fat/

TRX ab exercises
- http://workoutmanuals.com/trx-ab-workouts/

Today's Kickbutt Mindset Tips
If it is not right, do not do it; if it is not true, do not say it. – Marcus Aurelius...Make the right decision
today.

You prepare with intensity, all the time, so that when conditions turn against you, you can draw from
a deep reservoir of strength (knowledge). And equally, you prepare so that when conditions turn in
your favor, you can strike hard. – Roald Amundsen

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Training articles and free workout

After years of flying I finally missed my first flight today. Fortunately got on the next flight to Vegas.
Met up with Bedros Keuilian, Keuilian Inc. for sashimi and bok choy. Also, had a great time at the
Secrets Silversprings Resort near Cancun. I recommend it.

Later this morning I will do a deadlift workout with Bedros Keuilian at a gym in Las Vegas. It will be
good times.

Until then, I have many training resources for you:

1) Never tried a TT workout? Take a shot at this sample program

- http://www.turbulencetraining.com/freereportandworkout

2) TRX ab exercises - http://workoutmanuals.com/trx-ab-workouts/

3) Five ways to cut your workout time

- http://www.turbulencetraining.com/ways-to-cut-your-workout-time.shtml

Today's Kickbutt Mindset Tips
Either do it or don't do it. No more wishy-washy, half-hearted attempts. "Either say 'no' to
achievement or dig in and get to the bottom of the persistent incongruence between what you say
and what you do." – Dan Kennedy

Be careful the environment you choose for it will shape you; be careful the friends you choose for
you will become like them. - W. Clement Stone

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Goodbye Workout in Mexico

Today's final workout in Mexico was bodyweight circuits in my hotel room. A real sweat dripper. Then
10 minutes in the pool watching the sun rise over the Gulf of Mexico.

Good times...until the guy with the cigarette walked by and ruined the moment. Oh well...time for the
journey to continue. Off to the airport.

By the way, speaking of smoking, it's one of the 4 Horsemen of the Apocalypse that I list here:

http://www.ttfatloss.com/nutrition/your-body/

Today's Kickbutt Mindset Tip:
All life is an experiment. The more experiments you make the better. -Ralph Waldo Emerson

Until you value yourself, you won't value your time. Until you value your time, you will not do anything
with it. - M. Scott Peck

Knock it out, get it done. It will never be perfect, but you'll get feedback on it and you can make it
better.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - Here's some cool reader feedback on my article about getting up early:

"Thanks to Craig's encouragement, I'm now up at 5AM every day, and the effects on my life of finding
my "magic hour" have been staggering. I'm amazed at not only the sheer volume of initiatives and
ideas that come out of me during this time, but what it does for my outlook, energy, and attitude
toward my day during this very difficult time of believing I could be somebody." - John Schafer

Here's the article:

http://www.earlytorise.com/2011/10/12/a-foreign-concept/

Enjoy.

Another Mexico Meathead Workout and Resort Review

Upper body Meathead workout done in the resort gym this morning down here in Mexico.

Pulldowns, db incline press, db chest supported row, pushups, face pulls, and arms. Great times.

By the way, we stayed at the Secrets Silversprings resort, and I have enjoyed it the most of the three
resorts I've stayed at in the past year. The Secrets Maroma was also nice, but Silversprings has much
more pool area, including an infinity pool. The service is also better here and it's only 25 minutes
from the airport.

I've stayed at the Tulum Dreams resort, which was also nice, but over 90 minutes from the Cancun
airport. Unless you want to spend a lot of time in Playa Del Carmen, there's no reason to go that far
from the airport - in my opinion.

So if you're looking for a nice resort where you'll be happy to just lounge out for a few days, then
Silversrpings is your spot. If you're looking for more adventure, then I'm of no help to you.

Oh, and the gym at Silversprings was the best of the 3.

Today's training resource:

Another awesome ab training TRX article from Certified Turbulence Trainer, Mike Whitfield

- http://workoutmanuals.com/ab-training-with-the-trx/

Today's Kickbutt Mindset Tip
Remember that setback you had yesterday/last week/last month/last year? Well, it only served to
make you STRONGER than before and you keep getting stronger every day. Right? So much can be
accomplished with a long term vision and resilience to short term setbacks

Today's Independence Tip:
Someone asked me, "What's the ONE thing you need for success", and here's my politically incorrect
answer

- http://internetindependence.com/one-thing-you-need-to-do

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Sunday-Monday in Mexico

Yesterday I put Bodyweight Coach Adam Steer through a tough 24-7 Fat Loss metabolic workout
session and then watched the J-E-T-S game with John Romaniello (he is a die-hard fan and I'm trying
to convince him not to get so wrapped up in games he can't control). I was once like that with
Cowboys, but there is no benefit to investing so much of your identity into a sports team. It's not
productive. You can enjoy sports without being a fanatic.

After the game we had a great dinner at the Italian restaurant in the resort, and then I watched two
episodes of Spartacus: Blood and Sand. Good stuff.

Today I'll be filming some more videos for the 24-7 Fat Loss program. I've also written a couple of
articles and a workout today, and it's not yet 8:30am here.

Why do I get up so early? Because today at 5:30am I finished an article in 45 minutes that I couldn't
even start at 2pm yesterday. My brain works best in the morning. Find YOUR time. Find your best
energy moments. Design your life around them. You will make faster progress.

Today's Kickbutt Mindset Tip:
"Achievement comes from the sum of consistent small efforts, repeated daily." – Kekich Credo #74….
Everyday take baby steps to improvement. Be a little better than yesterday. I love the Turbulence
Training rapid fat loss 12-week Transformation results, but I want your Transformation to last 12000
days, not just 12 weeks. Build a lifestyle with better choices day-by-day.

Today's www.InternetIndependence.com Tip:
Make your offer as appealing as "water to a thirsty man in the desert" and you will have little trouble
getting traffic or sales. The offer may be the magical "ONE thing". You probably need to spend a LOT
more time working on your offer.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - "To live an extraordinary life, you must resist an ordinary approach." - Frank McKinney

Meathead in Mexico

Mexico Meathead workout in the hotel gym (resort has a good gym): Overhead Press, Pullups, Cable
Lateral Raises, Bodyweight Triceps Extension (using smith machine bar), DB shrugs, cable pullover, db
curls.

Now to breakfastingz with John "Roman" Romaniello and then watching the Jets game with Roman as
well. Also sharing workouts with Adam Steer - taking him through some of the 24/7 Fat Loss
workouts from my upcoming metabolic resistance training workouts.

Today's Training Resource

A bootcamp workout from Certified Turbulence Trainer, Darragh Holland:

- http://workoutmanuals.com/bootcamp-workouts-–-45-minute-workouts-tt-bodyweight-style/

Today's Kickbutt Mindset Tip:
This week…plan your days, be better prepared, know what you want to get done, prep for your
meetings, have two solutions for every obstacle in your life, identify when you work best and protect
that time, and do not let others get in your way – OWN your days.

&#8206;'If you're doing well, send the elevator back down" - Jack Lemmon.....give others a lift up, share what
you know, be a mentor to someone who needs your help.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Deadlift in Toronto and Swim in Mexico

That's my plan. But weather reports suggest it is raining in Cancun. We'll see in a few hours.

Today's workout: Deadlifts, rack pulls, stability ball planks. That's it. Now to the airport to flap my
wings down to Mexico. Then EPIC battles with Roman Fitness Systems. Today would be a great day for
a long kettlebell workout or strongman training outside in Toronto. Really nice Thanksgiving
weekend coming up. Hope my dog enjoys it.

Congratulations to the newest Certified Turbulence Trainer, Abby de Beer from Hong Kong. Thanks
for being part of the 1 Million Mission Abby, we appreciate your help in getting the world fit - fast.
Here's the mission Abby is a part of:

- http://www.turbulencetrainingcertification.com

Today's Training Resource:

This is a pretty crazy program...and this is where I trained this morning -
http://www.youtube.com/watch?v=p7qwWx3iN4k

Today's Kickbutt Mindset Tip:
It's not surprising that I get a lot of 'flack' for my rules, particularly when I travel. But it's my life. I'll
live it the way I please. Others can live their lives as they please. If we just do that, we'll all be happy
in our own way. http://www.earlytorise.com/2011/07/20/12-rules

Today's Independence Tip:
"Seek to minimize start-up risk but have maximum upside potential." – Yanik Silver, Maverick Rule
#9....That's the beauty of a web-based business...you can get started for almost nothing. I started
selling products through paypal, which cost me only a small fee on each sale.

Craig Ballantyne, MS, CSCS
Certified Turbulence Trainer

Friday Offday

No training for me today. I will, however, ride my bike across town for a chiropractor appointment
and a haircut. Tomorrow I'm going to do a deadlift workout before my flight to Cancun. Heading
down to a small fitness conference for a few days before stopping in Las Vegas on the way home for
bigger fitness conference. Good times.

I'll be hanging with John Romaniello...and he and I recorded a short call for you yesterday on a
random list of topics:

- http://InstantTeleseminar.com/?eventid=2324306

Today's Training Resource:
The Truth About Tabata training QnA and metabolic finisher feedback

- http://www.ttfatloss.com/workouts/tabata-qna-and-metabolic-feedback/

Today's Kickbutt Mindset Tips:
People jog because it is mindless. It is much harder (mentally) – yet more effective – to follow a
metabolic resistance training program, yet this is the key to your success.

"If it is to be it's up to me." – William Johnsen

Today's Independence Resource:

Part 1 of my $100K in 12 months website business plan

- http://internetindependence.com/100k-in-12-months-part-1

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Truth About Tabata Training

Doing 20 seconds of an exercise followed by 10 seconds of rest is not true Tabata training. It's just
training. Tabata training requires "exhaustive intermittent training consisted of seven to eight sets of
20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout." That's a
quote from the research study. Not many exercises allow you to do that.

The original research was done using a specially designed bike in a research lab. Most people don't
know this. It doesn't mean 20-10 training is bad, it just means 95% of 20-10 training is NOT Tabata
training.

Training Resource of the Day

I've interrogated Mike Whitfield about his evil workout methods

- http://workoutmanuals.com/workout-finishers-interrogation/

Today's Kickbutt Mindset Tips
Create the desire within yourself to make you TAKE ACTION to satisfy your needs and wants.
Motivation and inspiration can truly only come from within. #truth

Today's Independence Tips
Two great books to read about Jobs - The Presentation Secrets of Steve Jobs AND The Innovation
Secrets of Steve Jobs.

"There is no secret sauce, that there's just a proven step-by-step system that you need to follow to
succeed, a system which made people wealthy even before the Internet was invented." - Dan
Westman. Read his American Dream story here

- http://internetindependence.com/swedish-american-dream

Craig Ballantyne, CSCS, MS, CTT
www.TurbulenceTrainingCertification.com

New Workout Back In Toronto

I'm back in Toronto for a few days before heading down to Cancun to hang out with Joel Marion and
John Romaniello, and then back up to Vegas to hang out with Roman and Bedros.

I'm a little disappointed I will miss Canadian Thanksgiving this weekend...plus the weather is really
nice. Might be my 2nd favorite time of the year (after Christmas). Oh well, still plenty of good times
ahead.

Yesterday, before leaving Austin, I had a burger and a side of brussel sprouts at Perlas restaurant.
Weird, but good combo. Didn't get home until midnight last night, but trained at 6am today in
Toronto.

Started a new program today.

1A) Box jump
1B) Wide Squat (slightly wider stance than normal)

2A) Front squat
2B) Glute ham raise
2C) Ball plank

The winner of the 3rd TRX giveaway is Charles McLaughlin. Congratulations Charles. Please email
your shipping address to Lesa at turbulencetraininghelp@gmail.com - thank you.

Today's Kickbutt Mindset Tip
&#8206;"The more important a call or action is to our soul's evolution, the more Resistance we will feel
toward pursuing it." - Steven Pressfield, The War of Art....check out that book, it has some nice little
advice for crushing procrastination.

"Far and away the best prize that life offers is the chance to work hard at work worth doing." -
Theodore Roosevelt

PS - This quote reminds me of Alwyn Cosgrove and Jim Wendler - "It is one thing to study war and
another to live the warrior's life." - Telamon of Arcadia, mercenary from the 5th Century BC

Winners of the TT TRX Giveaway

Fighting for honor and respect - announcing the two winners of the Turbulence Training TRX
giveaway and an important question for you

- http://workoutmanuals.com/fighting-for-respect-and-honor/

Today's workout for me was just okay...it's an easy week, and so I skipped deadlifts because my
hamstrings are still a little sore from last Saturday. Went to Gold's Gym in Austin this morning and did
some rows and shrugs instead, plus stability ball leg curls and stretching. Heading home to Toronto
later today.

Today's Kickbutt Mindset Tips

We don't always win. But if we fight the good fight, we stay strong, and we keep moving towards our
goals.

&#8206;"The world does not reward average people well so I will be extraordinary." – Ted Nicholas

Reject fear, greed, and doubt. – Bedros Keuillian

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
www.turbulencetraining.com

Meathead Monday and Meat Sunday in Austin Texas

Meathead Monday easy week workout at Gold's Gym in Austin: DB press, pullups, db triceps, face
pulls. Followed by some Meathead Monday Tru Moo chocolate milk.

Had Sunday lunch at Guero's Taco Bar on South Congress in Austin...spending a couple days in Texas
this week to warm-up for Mexico next week.

Had Sunday dinner with Ryan Deiss and Matt Smith last night at meat kingdom, Fogo de Chao...off to
Deiss HQ later this morning for a tour and a meeting. Deiss is one sharp guy...one of my favorite guys
to learn from. But you don't have to be at his presentations to learn from him...You can learn a lot
just by watching this guy.

Today's Training Resource:
Some workout tips for women - http://www.turbulencetraining.com/freeworkoutforwomen

Todays Kickbutt Mindset Tip:
Failure isn't bad. Failure isn't final. If there is one thing I know after having observed this crazy world
for 36 years, it's that you can SURVIVE almost anything and come back better and stronger than ever
before. Don't let the fear of failure stop you from achieving the success you deserve.

You may be a step away from success right now, but you believe. You KNOW it will happen. And so
you keep fighting and keep going. Rest up today and have a great week ahead.

"Most people spend 90% of their time on what they're NOT best at and what they don't like doing –
and only 10% of their time on their best and most enjoyable ability. Geniuses delegate the 90%...and
spend all their time on their "unique ability" - Kekich Credo #66……..You cannot do $10 an hour
tasks if you want to make $100K per year.

Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

TRX Giveaway

All the details on how you can win a TRX (and get two sample TRX workouts is at the end of today's
post).

But first, a funny Bally story...

On Friday morning we packed up ol' Bally the Dog for another drive, and this time we went over to
the home of the architect who is working on my mom's new house.

She's having him design her new house almost exactly like his...and it's going to be really cool.

I particularly liked the massive garage she's going to have, where she's also going to let me finally
install my own squat rack and deadlift platform (even though I'll only use it once a month when I
visit...hmmm, I might have to go home more often).

The architect had a really cool garage, with a bar and area for him and his 'boys' to hang out after
slowpitch.

He just so happened to be thawing out some chicken wings (for Friday's boy's night out) when we
dropped by.

When we arrived, we let Bally the Dog out of the truck so that he could play with Mel, the German
Shepherd.

At first Bally was into playing, but then suddenly he ran into the giant garage and was gone for a
while.

I KNEW something was up because I know that dog and his sneakiness.

But the architect said, "don't worry about it, he's okay in there".

So I waited a few more seconds. Called his name. Whistled his "come and get a treat" whistle.

Nothing.

After him, I went.

Found him, I did.

Nose in the chicken wings, it was.

Fortunately he only got a couple, and he was fine (because it's only cooked chicken wing bones that
tend to cause problems).

Funny old Bally. Silly old dog.

But all in a day's work for him, a day which also included him monitoring my TRX training session.

I've included that TRX workout along with a sample total-body TRX workout on this page:

=> http://workoutmanuals.com/trx-equipment-workout/

At that site you'll also find YOUR chance to have your very own TRX at your house to use however you
want.

To qualify to win, just write in the comments section on this blog post why YOU deserve to have a
TRX equipment piece at your house and how you would use it in your Turbulence Training fat loss
program.

=> http://workoutmanuals.com/trx-equipment-workout/ <= Comment here

Looking forward to your story and contest entry. I'll pick the winner of our first TRX giveaway on
Tuesday, October 4th.

I will send the winner a TRX...and I'll pay the shipping, ANYWHERE in the world.

My gift to you for being an active TT reader. Thanks so much.

Will announce our first winner on Tuesday,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
Certified guy who likes to workout outside on the farm

PS - Don't miss your change to win here:

=> http://workoutmanuals.com/trx-equipment-workout/

Looking forward to your entry.